Sunday, November 8, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is kick/drill by 25's
200 easy choice skulling
1:00 rest
3 sets of:
1 x 150 - 50 catchup free drill, 25 choice breaststroke drill
4 x 50 @ :55 swim/kick by 25's NO FREE (2nd set @ :50; 3rd set @ :45)
No rest between sets; after 3rd set, get HR immediately & OML; then...
1 x 1800 as follows:
200 IM - each 50 is drill/swim build to FAST;
200 kick strong negative split;
200 swim free at 85-90%, br 4/2 on 2nd 100 (2 rounds can be backstroke if you prefer)
1:00 rest - get HR immediately & OML
4 x 100 kick @ 1:30 negative split
6 x 25 @ :45 - 2 kick FAST, 1 LUNGBUSTER
4 x 100 kick - as above
6 x 25 - as above, only @ :35
4 x 100 kick - as above
6 x 25 kick - as above, only @ :25
1:00 rest
With fins, finish up with...
24 x 25 @ :40
1/2 FAST 1/2 drill;
swim build to FAST;
all drill;
all FAST
200 easy loosen = 6300 scy.
Eat well tonight, stay hydrated and get excited for the week. Have a great day!